Move gently. Heal from the inside out.
Your body grew a whole person, and now it’s feeding, carrying and rocking them all day. Your back aches, your core feels like someone else’s, and every postpartum workout online seems to start at a level you’re nowhere near. You don’t need a programme. You need a gentle place to start.
Asana: Coming Home to Your Body is a printable postnatal guide with a ten-minute floor sequence for a body that’s still healing. It isn’t a workout or a plan to “bounce back.” It’s breath first and shapes second, and you can do it with your baby on a mat beside you.
What’s inside
Asana for the fourth trimester: steady and comfortable, not “getting your body back”
Step 1, Reconnect: wide rib breathing, a gentle pelvic floor lift and a small pelvic tilt, plus how to get up safely
Step 2, Release: open book, shoulder rolls, a neck release and supported child’s pose to undo the feeding hunch, with a side-lying option
Step 3, Rebuild: heel slides, a small bridge and tabletop breath, all built on the pelvic floor lift
Clear signs for when to pause and check in
Three journal prompts, a closing reflection, and UK and US support lines
Who it’s for: New mums who’ve been cleared for gentle movement and want a kind, realistic place to start. No yoga experience needed. A pillow helps.
PDF download · 10 pages · 10-minute practice · Fourth trimester and beyond · All levels
Asana is the third limb of yoga. It means seat, and the only real instruction on posture is that it should be steady and comfortable. Read the full story →
Move gently. Heal from the inside out.
Your body grew a whole person, and now it’s feeding, carrying and rocking them all day. Your back aches, your core feels like someone else’s, and every postpartum workout online seems to start at a level you’re nowhere near. You don’t need a programme. You need a gentle place to start.
Asana: Coming Home to Your Body is a printable postnatal guide with a ten-minute floor sequence for a body that’s still healing. It isn’t a workout or a plan to “bounce back.” It’s breath first and shapes second, and you can do it with your baby on a mat beside you.
What’s inside
Asana for the fourth trimester: steady and comfortable, not “getting your body back”
Step 1, Reconnect: wide rib breathing, a gentle pelvic floor lift and a small pelvic tilt, plus how to get up safely
Step 2, Release: open book, shoulder rolls, a neck release and supported child’s pose to undo the feeding hunch, with a side-lying option
Step 3, Rebuild: heel slides, a small bridge and tabletop breath, all built on the pelvic floor lift
Clear signs for when to pause and check in
Three journal prompts, a closing reflection, and UK and US support lines
Who it’s for: New mums who’ve been cleared for gentle movement and want a kind, realistic place to start. No yoga experience needed. A pillow helps.
PDF download · 10 pages · 10-minute practice · Fourth trimester and beyond · All levels
Asana is the third limb of yoga. It means seat, and the only real instruction on posture is that it should be steady and comfortable. Read the full story →
